Chii chinonzi gainer

Pavaiisa nokuti kufuta mitambo yakasiyana-siyana yokuvirisa anoshandiswa, kusanganisira gainer. Pakutanga, zvakanga yakagadzirwa zvakachipa siyana mapuroteni, shuga uye mafuta. Nokufamba kwenguva, sezvo zvakawanda yepamusoro uye mwero mhando rurefu kugutsikana nezvinovaka muviri.

Chii gainer?

Izwi iri rinobva pashoko dzokusatendeseka, iro rinoshandurudzwa kuna Chirungu zvinoreva kuti vawedzere. Kutaura zvazviri, izvi ndeimwe mhando zvemitambo zvokudya zvinoshandiswa uremu. Panyaya chii gainer, unogona kupindura kuti chinhu carbohydrate-mapuroteni nezvakasanganiswa. Zvichienderana chii chinodiwa kuti vabudirire zvazviri, chikamu nhengo makabhohaidhiretsi, mapuroteni uye mafuta dzingasiyana. Saka, vaya vanoda kuwana uremu, zviri nani kuti asarudze chinamatidzwa rurefu zviri makabhohaidhiretsi, uye vanoda kuderedza uremu - mapuroteni.

Chii gainer, uye chii chiri kugutsikana?

To mukuru zvakadini inoitwa musanganiswa makabhohaidhiretsi, izvo chinoita 50% 75%. The yasara 20-30% - imwe puroteni uye 5-20% mafuta. The sezvamunoita zvinosanganisira gainer zvakasiyana simba zvokuwedzera uye vhitamini uye chicherwa zvokuwedzera. Carbohydrate zvinoriumba - musanganiswa yakasiyana zvinoriumba. Zvingava shuga, mbatatisi starch, dota, uye vamwe. Makabhohaidhiretsi zvinodiwa kuti nani Absorção de Água mapuroteni uye macalorie zvitengeswa muviri. Puroteni mugove inoumbwa musanganiswa mapuroteni: zai, Sou, whey, mukaka, casein. Kazhinji, kushandisa 3 siyana mapuroteni, kupa muviri mapurotini. Kushandiswa kugadzirwa gainer muriwo mafuta, uye hove zvinogona dzimwe nguva kushandiswa.

kubatsira

Gainer chinamatidzwa inobatsira chaizvo, sezvo nokuda yakawanda makabhohaidhiretsi ririmo mairi achapa zvakakodzera uwandu macalorie muviri. Musanganiswa yava kunyura uye rinobvumira kwenguva pfupi nguva kugadzirisa kushaya simba. Mapuroteni pave nokuwedzera kwetsandanyama, akabvumira kuti apore pashure rinonetesa muviri. The Kuwedzera runodikanwa vanoda kuwedzera zvavo uremu.

gumo

Unoda rworudyi yokusvika kusarudzwa zvokuwedzera sezvo uremu gainer kuti rine yakawanda macalorie, pamwe yezviri kurishandisa vavaperekedze, kunze tsandanyama kukura, chimiro mafuta. Saka, hazvina chinodiwa kuti avo vari kurerekera kune corpulence. Zvinokoshawo zvakarurama kuverenga zvakakodzera uwandu macalorie pazuva.

Kuti tipindure mubvunzo kana chinamatidzwa uyu zvinokuvadza, rinogona kunzwisiswa kuti gainer yakadaro. It Sports zvokudya ine zvoga zvokudya zvinoriumba, saka rinogona kushandiswa varume nevakadzi. Kukodzera chekuchengeta zvinobvira chikafu chepfu nokuda chokuwanziridza utachiona.

Sei kutora gainer

Kurishandisa zuva 1 kusvika 3 nguva. Mangwanani - kuwedzera simba uye kuwana zvinodiwa uwandu macalorie; awa rimwe asati kudzidziswa - okuti unyatsoshandisa uye kutsungirira muviri; pashure pacho - kuti nokuda kushaya mapuroteni uye makabhohaidhiretsi, zvichibva achiwedzeredza netsandanyama. Zvichienderana zviri avo kana zvimwe mamwe zvinoriumba, vachagara kubereka yakasiyana kushanda. Saka, kuti apfidze nokudzidziswa zvakaoma, yakanakisisa akakodzera gainer mitambo kudya pamwe whey mapuroteni, uyewo kuti maximize kwetsandanyama - chinamatidzwa pamwe creatine monohydrate.

Ndiani anofanira gainer?

Iye aenderane boxers, basketball vatambi, bhora vatambi, vatambi uye vamwe vatambi vari pasi kwenguva refu Kurovedza muviri. Zvinokurudzira simba kuyerera panguva mitambo uye mitambo, uyewo kudzorerwa nesimba vanovatevera. Zvakakodzera kudya zvinenge zvataurwa uye kushandisa pfungwa kuti zvokuwedzera anogona kuramba kugara uremu panguva achida chechetere.